Comparing Nutrients in 1 kilogram Cucumber VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cucumber	Broccoli Raab	Recommended Dietary Allowance
Energy	5.17% 150kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	22% 28.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	5.24% 3.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	12% 8.7g	2.34% 1.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.6g	% 1g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 1.1g	g per day for Men 19-50 years
Fiber	13% 5g	71% 27g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31% 28mg	224% 202mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Broccoli Raab	Recommended Dietary Allowance
Calcium	16% 160mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35% 2.8mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	172% 3.95mg	2.3mg per day for Men 19-50 years
Molybdenum	82.7% 37.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.7% 952g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cucumber versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cucumber vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 26.2 times more Vitamin A, 6 times more Vitamin B1, 3.9 times more Vitamin B2, 12.5 times more Vitamin B3, 4.3 times more Vitamin B6, 11.9 times more Vitamin B9, 7.2 times more Vitamin C, 54 times more Vitamin E and 13.7 times more Vitamin K than Raw Whole Cucumber.
• Both Cucumber and Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Whole Cucumber as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 6.8 times more Calcium, 7.6 times more Iron, 1.7 times more Magnesium, 5 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 16.5 times more Sodium and 3.9 times more Zinc than Raw Whole Cucumber.
• Both Cucumber and Broccoli Raab contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Whole Cucumber as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cucumber has 1.3 times more Carbohydrate and 4.4 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 37.8 times more Omega 3, 5.4 times more Fiber and 4.9 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.